‘NEED FOR SPEED/NO LIMITS’
and ‘NO FEAR’ CLINICS.
GOAL SETTING
Goal direction today is the first step towards the creation of a successful
running future.
Establish objectives. Believe that you can do them. Although your
progress in any endeavour is a function of clearly defined, realistic and
challenging goals, there must be present a passionate commitment to pursue
those objectives.
The stronger the commitment, the better the chances of obtaining these
objectives. If the job, family or other worthwhile endeavours are important,
then running goals should and will take a back seat...for now. Admitting
this to yourself will help relieve the frustration and disappointment. Choose
priorities carefully and create your goals accordingly. What you choose
is what you get.
Albert Einstein stated emphatically that "We must
learn to differentiate clearly the fundamentally important, that which is
really basic, from that which is dispensable, and to turn aside from everything
else, from the multitude of things which clutter up the mind and divert
it from the essential." Such is the true nature of commitment.
If you feel particularly certain about your commitment to progress and
improvement with running, you're ready to establish concrete, realistic
goals. Goal = Objective. Goals are like dreams or mental images that you
decide to act upon. Athletes who understand the science of goal setting are
better able to reach their destinations. Those who don't, fall short, only
to experience frustration and disappointment in their athletic endeavours.
Goals , first of all, can be long term or short term.
Wishing to complete a sub 45min. 10k., for example, will require many short
term goals: LSD workouts, speed work, certain speed for a 5K and 1000m.
, proper dietary measures etc... Success of each short range goal establishes
the confidence needed to achieve the major objective. Success breeds success. Momentum is established
and becomes symbolic suggestions to the subconscious. Establish a long term
goal, shelve it, and get on with short term, more immediate objectives.
Focusing on long term goals can get discouraging as success and satisfaction
are delayed.
Those small 'victories' will also widen your horizon; goals that seemed
difficult yesterday will become more plausible because of the experience of
obtaining the short term objectives.
Guidelines for successful goal setting:
1... It is crucial to be honest in evaluating your abilities
as an athlete. Realistic goal setting is essential in avoiding frustration,
but do not sell yourself short. Athletes generally find that their real limits
are usually beyond what they can even imagine. Talk with a friend or coach...
some one who can assess your abilities. Base this on your race performances.
Are they underestimate, or overestimate?
It has been said that "What you can conceive you can achieve."
The evidence must indicate that it is possible. "Whether
you think you can or you think you can't, you're probably right."
Patience and persistence are essential ingredients. "I know
of no single factor that more greatly affects our ability to perform than
the image we have of ourselves."
2... Now that you are on target with realistic, achievable goals,
consider whether they are challenging and compelling. Many runners complain
about the lack of motivation, but remember that the satisfaction of achieving
objectives that require hard work is enormous. You may wish to consult with
me, but the final decision must be made and accepted by you. There are a multitude
of variables, dietary, sleep and rest, mental prep., course selection, time
of the year and weather, are but a few to be addressed to achieve success.
How do you determine if a goal is challenging? Use
your intuition. Simply ask yourself the question... and then, allowing for
realism, answer that question. Know the difference between winning
and setting PR's. You may be winning your age category at the local races
but have not been pushed. This may serve a purpose, but to realize your
potential and improve, you may have to be tested in a more competitive environment.
You may not win but if you accept the challenge you will be pushed to your
optimum. All athletes honestly fear failure, but performances of this nature,
obviously must not be interpreted this way. Give yourself a pat on the back!
3... Next step, following the establishment of realistic challenging
goals, is the evaluation of your progress toward the goal. This is crucial.
In order for progress to be measured, objectives have to be specifically stated;
specific race times, specific number of workouts per week and specific number
of kilometres run for a given period of time are examples of assessment. Use
charts, diary, graphs, colour-coding.and possibly
contracts to monitor these objective goals.
4... You're all set. Realistic, challenging and specific goals have
been set/created.
Improvement through goal setting is also a process of trial and error.
Much patience is needed. Impatience can actually interfere with goal attainment.
To be impatient is to create stress which directly inhibits the natural
fluidity of your muscles, thus stopping you from optimum performance.
Since goal setting is a process of trial and error, you must expect set
backs, they are a natural consequence of taking a risk and trying to improve.
Learn to evaluate. Get new data from the set-back: 'I went out too fast.'
'I over trained.' 'I was not really mentally ready for this challenge.' With
new data re-establish new goals and proceed accordingly with the up dated
information. What if you reach your goal sooner than expected? Perhaps you
are underestimating your ability or overestimating the difficulty of the task.
Reset and move on.
Useful support systems for goal realization.
Now that you have a clearer picture of the goal setting process, you may
want to consider a number of support systems useful in sustaining movement
toward the obtaining of these objectives.
Road blocks are physiological and psychological.
These are just a few stratagies to help.
1 Incorporate your goals ... family trips
... a trip to Grandma's which happens to coincide with an event in the same
region! A project... a sense of joy and fulfilment to all involved.
2 Get a "Goal Buddy". Mutual objectives. Push
each other ... competitive nature will come out... careful! Rapid improvement.
Bring out the best.
3 Build fun into the program, otherwise it will cease.
Concentrating on the outcome, the goal itself, alone will interfere with
the joy and pleasure of the process... "We don't sing just to get to the
end of the song...We don't dance just to get from one place on the floor
to another"... A short term goal could be to enjoy the workout. Run in the
woods. Arrange a breakfast after. Mile repeates...take turns setting the
pace... hit the target pace. Get a massage or take a day off from training.
4 Visualize your goal. Workouts
and races. Clearly see yourself attaining that goal in your
mind's eye. The clearer the image the better... Remember that the central
nervous system does not distinguish between a real or imagined event; your
body will follow the images as if they were real. Athletes on electromyograph
machine ( measures muscle response and activity ) and, in a deep relaxed
state, were told to visualize running up hill. The graph then recorded movement
of those muscles necessary for climbing hills, while the athlete rested on
a table! Visualize objectives. "What you see is what
you get."
5 Develop Self-Affirmation. Short concise
imagery phrases... 'Move smooth', 'Lean and trim I run to win', 'Silky, smooth
and swift I run to get a lift'.
To the question ... do I announce my goals? Whatever makes you feel
comfortable. Double edged sword! Can strengthen commitment and motivation,
as well as giving those around you a chance to rally around and support
your effort. Rule of thumb... keep goals to yourself unless you're fairly
certain and confident of the outcome.
Finally, failure to reach your goals is no reason for moaning. Act, do not react. You can learn more from goals unrealized
than from those that are easily attainable.
The ultimate paradox is that you must be serious about the goals, but must
not lose the ability to have fun.
No fun you'll cease to run.
Steve Baker